Savasana (Corpse Pose)

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What is Savasana? (Shah-vah-sah-nah)
Savasana or Corpse Pose is the final pose of your yoga practice and
while it may be one of the most important poses it can, for many, be
one of the most challenging.
 
All poses done in your asana practice prepare you for this final
pose which can range in length from 10-20 minutes, however even
5 minutes of Savasana can bring positive benefits. Its Sanskrit
​name translates to Corpse Pose as Sava means Corpse.  In traditional mat yoga, you are lying on your back on your mat in a very still, resting pose with your legs/arms spread out comfortably. It is the time where you close your eyes, shut your mind down and relax, unwind and be still in the moment. When you lay motionless while keeping your mind still,
​it forces you to relax. The more you practice this pose the easier it gets.
 
Common Challenges of Savasana
By the end of your practice your body and mind should be ‘tired’ enough to sufficiently relax for Savasana. While it may not seem like it, you do exert quite a bit of energy moving from pose to pose.  However, even with the best intentions it can be difficult to shut out the day’s events or responsibilities on your mind for the rest of the week.   Some common challenges of getting the most out of Savasana include:

1. Shutting down your mind ~ it’s much harder than you think and often when you lay down and relax, your thoughts go into overdrive. A few of those thoughts crossing your mind might include:
   1. I wonder if it’s cold /hot outside
   2. What am I going to make for dinner tonight?
   3. Did I pack lunch for work tomorrow, do I have anything for lunch tomorrow?
   4. Is someone snoring?
   5. How much longer are we going to be in this pose?
   6. How will I know if we’re done?
   7. Is anyone else sitting up…maybe I should look around to check…should I have my eyes closed or open, I forgot
   8. It’s too quiet in here
   9. I hate my job, can’t wait for the weekend
   10. The kids have soccer practice this weekend, is it my turn to drive?
   11. Do I need gas in my car maybe I should stop on my way home?
   12. Did I send that email this afternoon?
   13. I’m cold
   14. The floor is too hard, this is uncomfortable
   15. Why can’t I get that song out of my head?
2. Your body is too cold or too warm~ both can be distracting
3. Noise- even the slightest noise in the room, an adjacent room or from outside can be distracting
4. Body reactions – your body is twitching, it’s simply too hard to relax, your body shape, size or physical challenges make it harder to lay prone
5. Relaxing that deeply in a room full of other people, your mind may be in ‘guard or protective’ mode
6. Falling asleep—it happens, it’s your body’s way of telling you that it needs rest.  The more you practice the easier it will be to get into a state of mindfulness yet not go so far as to fall asleep.

 
It’s normal for the mind to wander, but with practice and a little patience with yourself you can begin to quiet the mind in order to gain the full benefits of Savasana.
 
What are the Benefits?
The intention of Savasana is to rejuvenate your mind, body and spirit.

1. You will feel peaceful when finished
2. Relaxes the body
3. Health benefits can include lowering blood pressure, reducing insomnia and fatigue
4. Helps relieve stress
5. Calms the brain

How Should I Prepare for Savasana?

1. Being open to the pose itself is the first step.  Prepare your mat by having a variety of props, bolsters, blankets, eye pillows to ensure your comfort when laying down. The more comfortable and relaxed you are the easier it will be to enjoy 10 or so minutes of quiet all to yourself.
2. Breathing is important and at first you most likely will be instructed by your teacher to take one final deep cleansing breath and then they will help guide your breathing before being quiet themselves.
3. Prepare your body by focusing on each part of your body to help it to relax.  Start from your toes, wiggle them then relax them doing the same concentrated effort to recognize with intention, for a brief moment, each area of your body all the way up to your head~ toes, ankles, calves, knees, thighs, hips, breathing from tummy to chest, fingers, wrists, arms, shoulders, neck, jaw, nose, eyelids…this isn’t a long process you’re just acknowledging your body and giving it permission to rest.
4. Just be still.  You may have thoughts wander in and out of your mind, recognize them then shut them down and be still again, concentrate on your breathing and in time you’ll find that you have longer periods in between of inner peace and tranquility.  But be aware, life happens every day and depending on how your day went or what you have going on later that day, if your practice is in the morning, any stress or deadlines in your life will affect this, it’s ok, don’t beat yourself up.

 
Give your Savasana the same attention you give to your other poses and notice the benefits.  If you are consistent with your practice it will become easier as you add more minutes to your Savasana.